TMC Performance, Kevin Mulcahy S&C Coach
A general health program for adults with gym only access
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Palloff Press w/Rotation
3 x 6
A2
Dead Bug
3 x 10
A3
Bird Dog
3 x 10
A4
SB Straight Leg Bridge With SL Lift
3 x 20
B1
Push-Up
3 x 15
B2
DB Good Morning
3 x 15
C1
DBl Bench Press
4 x 8
C2
Romanian Deadlift
4 x 8
D
HICT Spin Bike
1 x 20:00
A1
Ankle Dorsi-Planter Flexion Combo
2 x 8
A2
Isometric Squat
2 x MAX @ 35.27 kg
A3
Rotational Squat (Hip Mobility - Hamstring Dominant)
2 x 6
A4
Bench-Dowel Thoracic Spine Mobilization
2 x 8
A5
YTW
2 x 6
A6
Static Hip 90/90 w/Thoracic rotation
2 x 6
B1
Rest
6 x 24
B2
Assault Bike
6 x 6 @ 10
C1
HICT Spin Bike
C2
Russian KB Swing
C3
Hill Walk on Treadmill
C4
DB Thrusters
C5
Wall Balls
C6
Stairs
C7
Pillar to Plank Press Up
C8
No Hands Get Up
A
Blood Flow Restoration Circuit 1
B1
Goblet Squat
1 x 10
B2
1-Arm KB Row
1 x 5
B3
Russian KB Swing
1 x 15
C1
Assault Bike
5 x 3:00 @ 280
C2
Rest
A1
McGill Curl Ups
2 x 10
A2
Captain Morgan Side Plank Updated video
2 x 3 @ 5
A3
Plank
2 x 1:00
A4
Single Leg Glute Bridge
2 x 8
B1
Inverted Row
3 x 12
B2
Tempo Goblet Squat
3 x 8
C1
Tempo One Arm Rows
4 x 8
C2
Barbell Split Squat
4 x 8
D1
Assault Bike
6 x 0:15 @ 0:45
D2
Rest
1 x 2:00
D3
Assault Bike
6 x 0:15 @ 0:45
D4
Rest
1 x 2:00
A1
Ankle Dorsi-Planter Flexion Combo
2 x 8
A2
Isometric Squat
2 x MAX @ 35.27 kg
A3
Rotational Squat (Hip Mobility - Hamstring Dominant)
2 x 6
A4
Bench-Dowel Thoracic Spine Mobilization
2 x 8
A5
YTW
2 x 6
A6
Static Hip 90/90 w/Thoracic rotation
2 x 6
B1
Assault Bike
6 x 6 @ 10
B2
Rest
6 x 24
C1
HICT Spin Bike
C2
Russian KB Swing
C3
Hill Walk on Treadmill
C4
DB Thrusters
C5
Wall Balls
C6
Stairs
C7
Pillar to Plank Press Up
C8
No Hands Get Up
